The following
program is designed
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to demonstrate
simple workouts that
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you can use to
improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Stay tune for Body and Spirit,
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today's topic is
gonna to be diabetes.
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Hello, I am Dick
Nunez, Wellness Director
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at Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Applying one of the
topics I have to deal
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with the most is
diabetes. People come to our
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center all the time,
in centers all around
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the country to hopefully
reverse their condition.
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And we can have
great success with that.
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I found even when I was in
the athletic club industry,
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I had a man who was a
former pharmacologist,
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who is coming to our
center and working out,
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and while we're doing
the workouts, he told me,
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I really got an issue
when my levels can be leaving,
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because three times a
week I never have to use
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any medication for
my diabetes and he goes,
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those are the three
days I workout with you.
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And I realize
right then and there,
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there when you
stimulate muscles especially to
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resistance exercise,
it drives glucose into
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the cells like nothing
else. And the stronger we get,
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the better it seems to
make us. So regular exercise
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and proper diet has
been very beneficial
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and we have seen so many
people reverse the condition
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of diabetes. So, if
you're ready we will go ahead
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and get started. Helping me
today will be Tony and John.
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And we're gonna
start by just warming up
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a little bit and by
doing that we're going to
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just circle the arms around.
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Whenever we deal with diabetes,
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we're dealing with
the blood sugar condition.
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The Bible tells us
in proverbs, not to have
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too much honey. So,
people today get a lot of
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refined foods in their
diet; let's go the other
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way now. And those
refined foods convert
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into fats and keep the
blood sugar levels high
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and exercise does
wonders for reduce for reversing
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this condition. Okay,
and relax, okay fellows
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we're gonna get in
pushups position here.
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Might be something you
may have done in a while.
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Okay, we have there is
two ways we can do pushups,
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we can do them in
a military fashion,
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or we can do them off the knees.
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So, let's go and
start with military fashion
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first okay. Let see we
can do there, okay go ahead
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and up and down. Pushups are an
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excellent overall
upper body exerciser.
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Okay there we start
to feel little too much
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fatigue go head and
drop down to the knees
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and keep going.
Keep the body straight,
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okay let's try and
straight the body out real more
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there Tony. There we go
now down, that's better,
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okay keep going John good.
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This is an excellent
way to do pushups because
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when you have,
when you get fatigue,
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there after doing
them in the regular way
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then you can always
switch over to this way.
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And as you do them,
you will find the stronger
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you get the more
you be able do in a
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regular fashion.
But whenever we do
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resistance exercise
after we have finish the body
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still burning fats and
calories at a higher level.
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In fact, you'll be
burning fats for higher level
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for next five to six
hours after you done.
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Okay, let's do a couple more,
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okay, good. and go
partly way down and hold,
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you're gonna
hold for 15 seconds.
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This is just a static
contraction, make sure
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we get good continuers, 5,
and 10, 11, 12, 13, 14, 15,
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good job guys.
Okay, up on the feet,
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although pushups are
an exercise we tend avoid,
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reality is it's an
excellent one to do.
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Even if you have to
just do them against
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the wall at first,
stay with it and eventually
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you be pros just
like this guys are right.
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Okay, let's stretch
out now, let's reach back
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and just feel the chest stretch
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and now we're
gonna reach across.
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And you're gonna try
pull the shoulder blades
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forward now again reach back.
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Just feel it stretch and
then across, pull forward.
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Okay, during this
workout we're gonna be
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focusing little bit
on strength and reason
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why is when we
increase the muscles
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to go to our fatigue
point. That's way we really
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get the most benefit
as far as driving glucose
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into the cells. So,
those who are diabetics
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don't be afraid to
give yourself a little bit
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of a push. In fact, I
have seen people get off
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their insulin within a
week. One man was injecting
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2 and 3 times a day
for 20 years and get off
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his insulin in the
first week so we have seen
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it's happen. So,
let's not be afraid to work
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a little bit okay
so what we're gonna do
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is we're gonna bend
the legs a little bit
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and we're gonna
reach out. Like a shake
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somebody's hand, put
you're gonna grab wrist
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and we're gonna pull
back and then you're gonna
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pull back out. So,
just like sawing type motion
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and you
controlled the resistance.
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You can make it a real
deft struggle if you want
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or just a range of motion,
good okay let's keep it up.
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Okay, and I check
your form good John that's
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excellent and the good
stimulation right there,
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that's excellent, how
we're doing there Tony,
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not too bad good.
Five more, good, good, good
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and last one, okay
rotate to other side now,
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good focuses in
that, scapula area
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and feel the muscles
pull together as we go forward
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and then when you
reach out John stretch
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through hip good. Okay,
we're squeezing here now
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reaching out we're try
stretching this muscle here,
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good. It's so
helpful whenever you do
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an exercise to know
which body parts are working.
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Because when you know
what body parts working
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then you can think
about that muscle and isolate
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the contraction
other. And that's way you get
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your most benefit,
just going through quickly
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and running through
the range of motion this.
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This is it gonna give
you any of the benefit,
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if you're just really
focus in however we try
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and accomplish here.
Okay, let's do five more,
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okay and reach around
that straight there you go.
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Try and real extend
that arm out there very
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good two more. Okay,
good job, alright now
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we wanna stretch
that area and the way
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we're gonna do that,
just put an arm up over
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the head, grab
an elbow and pull.
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We're gonna hold
it for about 10 second
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time period, very good,
now switch the other side.
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You feel right into there
excellent, excellent good.
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You guys are
unticklish, okay now we're gonna
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do some shoulder work here.
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And the way we're gonna
do this is we summing up
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with the arms out and
we're gonna make circles
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with them, we just
start the circles small,
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now we're gonna make
them larger and larger.
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Now, we're gonna go
smaller, now really small.
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Now, we're gonna
reverse it and larger,
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larger still and
small. For those at home,
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if you need to put
your arms down fine,
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for splendid specimens
here, they need to keep
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going with me. Okay,
reverse it and reverse it
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again and reverse it again.
00:09:07.41\00:09:11.17
Now, let's make
little larger good now small
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and larger the
reason why when we do these
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circles is because now
we can tighten in all the
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muscles of that shoulder
girdle, okay and smaller.
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We have it's
called the rotator cuff
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and those muscles
of the rotator cuff
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are being stimulate
by doing this. Okay,
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reverse it and
reverse it and reverse it
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and reverse it and
by reversing it like
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we're doing
here, reverse it again,
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reverse it we change the
stimulus just a little bit
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and add to the fatigue
factor, okay reverse it
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keep the palms turned
down. Okay, now we're gonna
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hold it out steady for 30
second; keep the arms nice
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and parallel. Okay,
there is 5, it's gonna feel
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really good when
we put our arms down,
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I'll guarantee you.
There is 15, keep holding it,
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there is 20 and 25,
26, 27, 28, 29, 30, good
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let's go and put them
down doesn't it. Okay,
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let's take one arm
and pulled it across,
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now we're gonna
stretch the shoulder,
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okay now switch pull the
other side okay good job.
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Now, we're gonna do
the biceps where we can do
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that is we're
gonna turned our palm up,
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put our wrist on oh!
Excuse me hand on top of
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the wrist and we're
gonna curl the arm up
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and then back down.
So, it's similar to what
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we're doing on
the rowing exercise
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we dictate how hard we work.
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Try and get your
arm all the way straight
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as you go down and then
contract the muscle hard
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at the top, good.
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Even though I
can curl lot of way
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this is still hard even for me.
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It's sound like make
sure I put a good pressure
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little bit with my
other hand. Obviously you can
00:11:34.30\00:11:36.07
treat yourself for not
get the type of workout,
00:11:36.10\00:11:38.19
if you would if we
really put something into it.
00:11:38.63\00:11:40.96
And just gonna how life is,
00:11:41.52\00:11:42.68
let you put into
it you get out of it.
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Okay, we're gonna do 5 more
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and one more time okay good.
00:11:59.09\00:12:02.23
Okay, now, that here
let's go the other side now
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and often time you do
fine one arm will be stronger
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than the other. That's not
unusual and it's little bit
00:12:09.47\00:12:13.39
hard to tell, when we're
doing it manual like this.
00:12:13.42\00:12:15.56
If you use dumbbells
then you can have a better
00:12:15.59\00:12:18.07
clear indication of
which arm might be weaker
00:12:18.10\00:12:20.57
and it is important
to try and get your arms
00:12:20.60\00:12:22.92
as balance as
possible. Just because you
00:12:22.95\00:12:25.30
dominant arm might
be the one you use all
00:12:25.33\00:12:26.88
the time doesn't mean
your off arm has to go
00:12:26.91\00:12:30.24
without you can
easily strengthen that to be
00:12:30.27\00:12:32.86
very close in
strength to your dominant arm.
00:12:32.89\00:12:35.38
Even though won't
have the nerve muscular
00:12:35.41\00:12:37.23
coordination, okay
keep squeezing it up and try
00:12:37.26\00:12:48.01
and make sure you go
all the way down straight
00:12:48.04\00:12:50.01
when you go down
so your arm must come
00:12:50.04\00:12:52.79
all the way down here
like this good and curl up
00:12:52.82\00:12:55.71
good keep the elbow
in just a little bit more
00:12:57.15\00:12:59.58
excellent good you
got some good forearms
00:13:01.04\00:13:03.12
there make Papa
Jaws, good okay let's do
00:13:03.15\00:13:14.13
five more 1, 2, 3,
4, one more time 5 good.
00:13:14.16\00:13:26.87
We can do the
triceps as the same way
00:13:27.80\00:13:29.50
we're gonna put our
hand for elbow to into a side
00:13:30.12\00:13:32.88
our hand just like
we're gonna reach out
00:13:33.29\00:13:34.47
and shakes somebody's
hand. We're gonna block it
00:13:34.50\00:13:36.90
with the palm in hand
and we're gonna push down
00:13:36.93\00:13:39.18
and then pull back
up and you wanna resist
00:13:40.15\00:13:43.41
on the way up as
well good. And you feeling
00:13:43.44\00:13:52.42
in the back the arm
there push hard on the way
00:13:52.45\00:13:57.87
down give yourself
some good resistance
00:13:57.90\00:13:59.64
on the way down.
Let's we're gonna block hard
00:13:59.67\00:14:02.72
here as you go
down push, there you go
00:14:02.75\00:14:06.17
and then you resist
on the way up as well.
00:14:07.94\00:14:09.47
Good. John's over here in
destroy, really you really
00:14:10.95\00:14:19.35
working hard, you doing
excellent. I haven't had
00:14:19.38\00:14:23.23
anybody work a quite
that hard that's great.
00:14:23.26\00:14:25.90
Okay and let's try
and do about three more,
00:14:29.90\00:14:31.77
okay and last
one okay that's fine.
00:14:39.90\00:14:41.53
Go and switch over,
okay I want each one you try
00:14:41.56\00:14:46.45
and do about 20 of
them okay and push,
00:14:46.48\00:14:49.95
okay go just here slow
right Tony, okay push good.
00:14:50.70\00:14:56.04
As you can see if
you can get a close up
00:14:57.00\00:14:58.97
on John over here,
you really see the muscles
00:14:59.00\00:15:06.73
going into action
here and once again
00:15:06.76\00:15:09.07
he simply just using
his own body to work out
00:15:09.10\00:15:12.08
but you can see how
the forearms are working
00:15:12.11\00:15:13.85
nicely and we will see
if we can give a little
00:15:13.88\00:15:16.41
shot of shot of his
triceps. But you see the triceps
00:15:16.44\00:15:19.20
working nicely here
as you go through that
00:15:19.23\00:15:20.73
range of motion
makes it good anatomy chart
00:15:20.76\00:15:25.22
for us good. Okay,
keep pushing, okay let's do
00:15:25.25\00:15:42.47
about five more,
good, stronger we get,
00:15:42.50\00:15:52.67
better we are metabolizing
calories to come away
00:15:53.40\00:15:56.55
okay go and rest. Now,
right now you're resting
00:15:58.51\00:16:01.10
your burning fats,
so that's a good thing
00:16:01.13\00:16:02.70
right now we really
gonna create some metabolic
00:16:02.73\00:16:06.33
action we're gonna
start working the legs
00:16:06.36\00:16:07.83
and the way we're
gonna do that as we can do
00:16:08.35\00:16:09.65
some squats. Where we
can do that as we gonna
00:16:09.68\00:16:15.85
feet just little
wider in shoulder width.
00:16:15.88\00:16:17.62
We're gonna cross our
arms, across your chest,
00:16:18.28\00:16:19.98
our first motion is
gonna be sitting back
00:16:20.54\00:16:22.49
we don't want our knees
to go over our feet at all.
00:16:22.52\00:16:24.41
So, we are sitting
back into our squat
00:16:24.44\00:16:26.34
and then back out.
Now, if you feel fit enough
00:16:27.14\00:16:30.47
you can go down
little deeper as you control
00:16:30.50\00:16:33.71
how hard you go.
Let's try and stop a little
00:16:34.54\00:16:38.20
shorter walk out, that
way we keep the tension
00:16:38.23\00:16:41.16
on the knees
more okay or excuse me
00:16:41.19\00:16:43.62
pressure keep on
thighs we really wanna keep
00:16:43.65\00:16:45.17
the tension on
knees, we're on keep the
00:16:45.20\00:16:46.24
quadricep
muscles. And down slowly,
00:16:46.27\00:16:50.15
okay here let me get
in between you guys here,
00:16:51.96\00:16:53.62
okay we're all
gonna phase together.
00:16:54.35\00:16:55.83
Okay, ready toes
down, okay now up
00:16:55.86\00:16:59.74
slow and down and up
slow and down and up slow,
00:16:59.77\00:17:08.65
remember we're not
gonna go all the way up
00:17:08.68\00:17:10.13
keep the knees slightly bent.
00:17:10.16\00:17:11.40
okay, keep it going
and down, good, okay
00:17:17.41\00:17:30.96
we are going to do ten
more, focus on the thighs
00:17:30.99\00:17:38.98
doing all right,
right over there, right,
00:17:41.35\00:17:45.69
five more and two
more, and we are going to go
00:17:48.89\00:18:04.55
down and hold for
thirty seconds, and just like
00:18:04.58\00:18:10.71
the shoulders, you'll
feel good when we are done,
00:18:10.74\00:18:12.81
there is 10 and 15 and 20,
00:18:16.18\00:18:27.68
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, good. Now, whenever
00:18:27.71\00:18:39.29
we do our muscle we
still want to stretch it out,
00:18:39.32\00:18:41.10
so I would like you to
do, just turn and face me,
00:18:41.62\00:18:43.23
put your hands on my
shoulder and grab the hold
00:18:43.77\00:18:46.85
of your ankle and
pull your knee up,
00:18:46.88\00:18:48.82
good. Okay, at home
you want to be using
00:18:50.18\00:18:54.22
a wall since we
are not close enough
00:18:54.25\00:18:56.70
or just use me, some I can do.
00:18:56.73\00:19:00.20
Okay, nice steady
stretch there, okay now switch,
00:19:05.11\00:19:09.96
and now we are gonna
hold for ten more seconds,
00:19:19.10\00:19:20.54
5, 6, 7, 8, 9, 10,
good. Okay, now we're gonna
00:19:24.41\00:19:34.11
step out to the side
stretch inside the thigh,
00:19:34.14\00:19:37.56
now we're gonna
shift toward the other side
00:19:40.47\00:19:43.20
for the stretch and
again shift, stretch inside
00:19:43.23\00:19:50.48
the thigh and shift and
do two more times each way,
00:19:50.51\00:19:59.97
shift and shift and
one more shift and shift,
00:20:00.00\00:20:12.34
good. Okay, now
we want stretch the
00:20:14.21\00:20:16.91
hamstrings out,
where we can do that,
00:20:16.94\00:20:18.37
as we're gonna step
out and go up on the heel
00:20:18.40\00:20:20.74
and then lean forward into it.
00:20:20.77\00:20:22.45
Come on get up on the
heels Tony, here we go,
00:20:23.89\00:20:27.39
good just feel that
stretch to the back of your leg.
00:20:29.28\00:20:31.46
Okay and just hold up
for five more seconds.
00:20:36.49\00:20:38.26
Now, switch if you are
flexible enough you can
00:20:41.17\00:20:50.49
just reach out and
grab you your foot,
00:20:50.52\00:20:51.78
you can use that
for little extra hold,
00:20:51.81\00:20:53.35
oh! Sure, because
you both making me feel
00:20:56.14\00:20:58.00
that why I'm too
short, Okay, relax,
00:20:58.03\00:21:06.07
now we're gonna
press the foot back
00:21:08.68\00:21:10.15
and press the heel to
the floor. Now, we're gonna
00:21:12.97\00:21:15.45
push up on to the toe
and back down and press up
00:21:15.48\00:21:19.45
and down good, we
wanna go way up on to the toe
00:21:19.87\00:21:25.11
and then back down
again. Stimulating the muscles
00:21:25.14\00:21:31.38
of the lower body
creates a lot of energy demand
00:21:31.41\00:21:33.78
on the body, the
more energy we demand
00:21:33.81\00:21:37.88
the more glucose
goes to the cells.
00:21:37.91\00:21:39.85
And ten more and five more
00:21:46.31\00:21:57.44
we're gonna switch.
Even people who have
00:22:06.51\00:22:15.35
Juvenile-onset
diabetes have been found to be
00:22:16.04\00:22:19.45
very much helped by good
regular exercise program.
00:22:19.48\00:22:22.73
When we talk about
diabetes you hear about
00:22:23.33\00:22:25.03
type I and type II.
Type one being called
00:22:25.06\00:22:28.07
insulin dependent
and the other one being
00:22:28.99\00:22:30.65
non-insulin
dependent, Type II is that
00:22:30.68\00:22:33.06
one that strikes
most people as they start
00:22:33.09\00:22:35.00
to get older, diabetes
is becoming very epidemic
00:22:35.03\00:22:39.59
in our culture, but
doesn't have to be that way.
00:22:39.62\00:22:44.25
We can do a lot to
reverse that, they find about
00:22:45.97\00:22:47.74
80 to 90 percent of
all people who get that,
00:22:47.77\00:22:50.30
can reverse that with
just good diet and exercise,
00:22:50.33\00:22:52.81
and three more, good.
Okay, well I like you guys
00:22:55.81\00:23:03.80
do now as lay
down on your backs,
00:23:03.83\00:23:05.31
and we're gonna do
some adnominal work
00:23:06.61\00:23:08.10
and something is
important for all people,
00:23:09.23\00:23:10.82
and I know men
especially like to get some good
00:23:10.85\00:23:12.50
workout in. Okay, lay
down, we're gonna bend
00:23:12.53\00:23:16.00
the knees, have
the feet on the floor,
00:23:16.03\00:23:17.70
hands behind
the head, excuse me,
00:23:18.33\00:23:19.87
let's go behind the
neck, if you go behind the head
00:23:19.90\00:23:22.22
we can't do pull on
the neck and we don't want
00:23:22.25\00:23:24.45
to do that so
what we're gonna do is,
00:23:24.48\00:23:26.35
we are going to do
crunch up just to here,
00:23:26.38\00:23:28.21
you now blow out
crunch the abdominal wall,
00:23:28.87\00:23:31.10
try and lift the
chin towards the ceiling
00:23:31.13\00:23:33.11
as you do it and do
all that at the same time,
00:23:33.33\00:23:35.04
okay good, come on
up. Okay we don't need
00:23:35.53\00:23:39.05
to go up that high, we
are just going this much,
00:23:39.08\00:23:40.58
we are just going this
much, see what I am doing here,
00:23:41.48\00:23:44.07
you just go like
this, good, okay, go
00:23:44.73\00:23:47.90
and lay back down
okay just crunch right
00:23:47.93\00:23:51.37
there and back down, good.
00:23:51.40\00:23:53.25
To come all the way up
we have to use the muscles
00:23:56.93\00:23:58.83
at the early so as, the
hip flexures and we don't
00:23:58.86\00:24:01.43
wanna do that we
just wanna get a nice
00:24:01.46\00:24:02.92
abdominal crunch,
good keep it going
00:24:02.95\00:24:09.51
and let's do six
more in that position
00:24:17.66\00:24:19.13
and two more. Okay, now
we're gonna shift positions
00:24:27.93\00:24:34.15
we're going to draw
the feet up off the ground,
00:24:34.18\00:24:36.65
keep the knees
bend across your ankles,
00:24:36.68\00:24:39.01
across with the
ankles okay do some more.
00:24:39.04\00:24:40.61
Again we want to
blow out as we come up
00:24:44.82\00:24:47.50
encourage the
abdominal wall to flatten
00:24:48.19\00:24:50.49
doing them right is a big key,
00:24:55.20\00:24:56.79
because often times people
are pushing abdominal wall
00:24:56.82\00:24:59.56
out as they crunch and
if you do that you encourage
00:24:59.59\00:25:01.62
it to go out. We don't
want that good let's do
00:25:01.65\00:25:07.54
few more and three more;
00:25:07.57\00:25:13.00
okay let's put the
leg straight up now,
00:25:18.58\00:25:20.03
okay and go.
Starting to feel them, good,
00:25:21.38\00:25:28.49
let's just do five
more good, two more.
00:25:35.66\00:25:42.91
Okay, let's back
up on the feet again,
00:25:46.47\00:25:47.86
now we're gonna finish
it off by just doing some
00:25:50.62\00:25:52.30
trunk rotation and
turn from the waist
00:25:52.33\00:25:54.96
and turn and turn and
turn, good, we're gonna
00:25:56.92\00:26:10.30
do three more each
way and there is 2 and 3,
00:26:10.33\00:26:22.19
good, okay good, we all
done thanks a lot fellows
00:26:24.14\00:26:27.08
Diabetes doesn't
have to be the scary word
00:26:30.98\00:26:33.21
that so many
people make it out to be.
00:26:33.24\00:26:34.97
When some body
starting to get high blood sugar
00:26:35.14\00:26:37.83
do something about it.
Find the life style center
00:26:37.86\00:26:40.52
they can help you
out, we find as blood fats
00:26:40.55\00:26:42.81
increase to triglyceride
level. It really is a
00:26:42.84\00:26:45.70
precursor to see
what's in the future
00:26:45.73\00:26:47.65
and that's diabetes,
but by getting in a good
00:26:47.68\00:26:50.70
exercise
program, eating lot of raw
00:26:50.73\00:26:52.38
fruits and vegetables.
We find that the blood sugar
00:26:52.41\00:26:54.74
will come down nicely;
I have seen people come
00:26:54.77\00:26:57.39
to our center
before and after we do
00:26:57.42\00:26:59.12
blood screening,
we got to tell them,
00:26:59.15\00:27:00.87
we got good news and bad news.
00:27:00.90\00:27:02.18
But what's the bad
news, well your glucose
00:27:02.21\00:27:04.48
level is 180 and
you really diabetic.
00:27:04.51\00:27:06.39
Oh! No, but
what's the good news,
00:27:06.91\00:27:08.49
the good news as you
come to the right place,
00:27:08.52\00:27:10.27
by changing your life
style you're gonna find
00:27:10.80\00:27:12.66
that within just
short in period of time.
00:27:12.69\00:27:14.39
There is not going
to be problem anymore
00:27:14.42\00:27:16.22
and sure enough this
one fellow who was exactly
00:27:16.25\00:27:19.10
to have from
Michigan. His blood sugar
00:27:19.13\00:27:21.20
was a 180 when he
came to the program,
00:27:21.23\00:27:22.87
three weeks later
without any medication
00:27:22.90\00:27:25.30
at all he was
down to almost a 100.
00:27:25.33\00:27:27.32
I have seen people
drop their blood sugar level
00:27:27.35\00:27:29.45
as much as 150
points in just a three week
00:27:29.48\00:27:32.20
time period. So,
getting on a good program
00:27:32.23\00:27:34.57
and staying with it,
that's a big key because
00:27:34.60\00:27:36.72
if you go away from
it. Then the problem
00:27:36.75\00:27:39.18
is gonna come right
back because it still there,
00:27:39.21\00:27:40.83
the environmental
was there to get in the
00:27:40.86\00:27:42.34
first place it still
there. Remember to claim
00:27:42.37\00:27:44.82
the promises; you can do
all things through Christ
00:27:44.85\00:27:47.05
who strengthens you. God bless
00:27:47.08\00:27:48.72
and we will see you next time.
00:27:48.75\00:27:49.82